Autumn depression can occur if the days get shorter and darker. The mood is pressed and you are without drive. We give you five tips on what helps.
The autumn depression is seasonal. And above all, physiological causes. Due to less sunlight and rainy weather, the body produces less vitamin D. A vitamin D deficiency is very closely related to the symptoms of autumn depression: we feel limp, want to sleep more than usual and are in a bad mood.
But you can actively do something against autumn blues. We’ll tell you which tips help.
1. Fill vitamin D memory in autumn blues
From around November to February, the sunlight is no longer sufficient to adequately support the body in the production of vitamin D. That is why it is advisable to fill up the memory beforehand so that autumn depression does not even arise:
- According to the Robert Koch Institute (RKI), according to current recommendations, it is advisable to prevent low vitamin D values ​​all year round by exposing your face, hands and arms uncovered two to three times a week between March and October and without sun protection. For sufficient vitamin D synthesis, about half the time in which a sunburn would otherwise arise.
In addition, you should provide yourself with vitamin D via the nutrition:
- Vitamin D.
- But there are also vegetable vitamin D suppliers, such as chanterelles and mushrooms. More on this: Vitamin D: You can find it in these vegans and vegetarian foods
Take such food more often in your menu, preferably in organic quality, to avoid chemical-synthetic pesticides.
If you are at least half an hour outdoors every day- even with a gray or cloudy sky, because natural daylight is three or four times as strong as room lighting- and also consciously eats, you can effectively arm your body against the autumn blues.
2. Do not let social contacts grind because of an autumn depression
If it is warm and sunny in spring and summer, then we are also more motivated to go outside. We meet when grilling or on a drink for the end of the day. If it gets autumn, we tend to get involved at home. As a result, we also meet fewer other people. Stay regularly with your boyfriend: in the inside. A meal together or a cozy game or DVD evening can ensure the positive moments that we urgently need against autumn depression.
3. Recognize the beautiful moments of autumn
Autumn colored the foliage colorfully and lets it shine in the sun. Try to open your gaze for the beautiful moments that autumn has ready. Be thankful for what he gives us – the more positive feelings you make yourself, the less chances the autumn depression has. You shouldn’t underestimate the power of thoughts.
It is particularly helpful to meet autumn nature carefully. Methods of mindfulness can be found in another article. Try some of them best on your next walk.
4. Colorful everyday life against autumn blues
Even if the trees appear more and more colorful, the days are still darker and mature – this can favor autumn depression. It is therefore all the more important that you feel comfortable at home.
Decorate your apartment with autumnal color accents. Colors such as orange, red and yellow raise the mood. Because colors have a strong influence on our mood and our health. Various pumpkins, sunflowers in the pot or pressed leaves are suitable as sustainable decoration.
In this article you will find more ideas on how you can make from natural materials autumn decorations: make autumn decorations: 3 ideas with natural materials
Maybe you can sew covers for pillows from old colorful textiles? Let your creativity run free and enjoy the happy colors in your home afterwards.
5. Try new hobbies
Have you wanted to learn knitting for a long time or paint watercolors? Autumn is a good time to devote themselves to new hobbies.
Find something you would like to learn or you have not done for a long time and just start. This keeps you active and reward yourself with the results. Self -created positive feelings are extremely important against autumn depression. You can connect this tip directly to tip number two: How about a crafting round among friends: inside, where you shape something together?
If nothing works: professional help against autumn depression
In a few cases, it is not so easy to overcome autumn depression. In specialist circles one speaks of a seasonally dependent depression. The symptoms are more pronounced and long -lasting and can lead to those affected that they have great difficulty in dealing with their everyday life.
Should you have the impression that the feelings of autumn depression are out of hand and that you feel bad throughout for more than two weeks, then find professional help with psychologists: inside or psychotherapist: inside. Usually a light therapy is prescribed and you get support from conversations and other treatment methods.
Conclusion: autumn depression is mainly lack of light
Autumn depression is usually a slight depressive mood, which is mainly due to the lack of light. You can do a lot yourself to improve your mood.
It is important: care for positive feelings in your everyday life. Do not pull yourself back, but also take care of your contacts with friend: inside. Go for a walk every day and eat a balanced diet – then the autumn blues has little chance.
Revised by Melanie Grünauer
Read more on utopia.de:
- Authority walk: This can be discovered now
- 4 edible wild plants that you can collect in autumn
- Collect mushrooms for beginners: Inside: You should know these golden rules
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